No matter who I’m working with or the style of training we do, a huge component of my training philosophy focuses on the core. The core is the foundation of movement, and without a strong and stable core, you’re more susceptible to injury and you won’t perform your daily activities or physical pursuits at an optimal level.
There are numerous ways you can strengthen your core, but one of the easiest, in my opinion, is to add core-strengthening exercises into your routine. There are a lot of moves to choose from, so to save you some time, I’ve created a bodyweight workout that incorporates a few of my favorite strengthening exercises. This workout is great for beginners, but I recommend all levels consider doing it, because even people who are more advanced can benefit from a strong core.
The Beginner Ab Workout
Directions: You don’t need to warm up before this workout; in fact, you can use this workout as a core warmup before workouts like strength training and running. Because everyone’s fitness level is different, I’ve provided a suggested time range for how long you should perform each exercise.
I advise beginners and those less conditioned holding for a shorter period of time and more advanced people performing each move for a longer period of time. Try to take no more than 30 seconds of rest in between each exercise, but always listen to your body. I recommend beginners complete one to two rounds and more advanced people complete three to four rounds.
- Side bridge: hold for 10 to 30 seconds on each side
- High plank: hold for 10 to 30 seconds
- Hip raise: perform for 10 to 30 seconds
- Oblique crunch: perform for 10 to 30 seconds on each side
- Superman: hold for 10 to 30 seconds
- Bear hold: hold for 10 to 30 seconds
Related: I've Done This Hip Mobility Exercise For 5 Months, and It's Decreased My Hip Tightness
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Side Bridge
- Lie on your left side with your knee bent at a 90-degree angle and your elbow underneath your shoulder.
- Push your hips forward, lifting your thighs off the ground. Rest your right hand on top of your right hip.
- Be sure to keep your knees, hips, and upper body aligned. If you experience discomfort in your shoulder, place your right hand over your left shoulder with your fingers spread apart, and pull your right elbow down across your chest.
- Hold for 10 to 30 seconds on each side, then take 30 seconds of rest.
POPSUGAR Photography / Maria del Rio
High Plank
- Start resting on all fours.
- With your palms flat, raise up off your knees onto your toes. Keep your hands directly below your shoulders.
- Contract your abs to keep yourself up and prevent your bottom from sticking up. Remember to keep your belly button pulled in.
- With your head and spine in line, keep your back flat – don’t let it curve. Picture your body as a long, straight board.
- Hold for 10 to 30 seconds, then take 30 seconds of rest.
POPSUGAR Photography / Tamara Pridgett
Oblique Crunch
- Start lying on a mat in a supine position (facing upward) with your knees bent and your feet flat on the mat. Your heels should be about a foot away from your glute muscles.
- From this position, lower both legs to the right side of your body. Your right leg should be touching the ground, and your left leg should be stacked on top of the right. Your upper back and shoulders should be flat on the mat.
- With your hands behind your head or crossed in front of your chest, engage your core (gently brace your abdominal muscles) and slowly lift your shoulders and back off the ground, performing a crunch.
- With control, lower your body back down to the starting position. This counts as one rep.
- Repeat for 10 to 30 seconds on each side, then take 30 seconds of rest.
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Superman
- Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
- Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “U” shape with your body – back arched and arms and legs lifted several inches off the floor.
- Hold for 10 to 30 seconds, then take 30 seconds of rest.
POPSUGAR Photography / Tamara Pridgett
Bear Hold
- Start in a quadruped position with your wrists directly underneath your shoulders and your knees directly underneath your hips. Your core should be engaged and your spine should be in a neutral position.
- With control, lift your knees one inch off the ground. Be sure to keep your back flat and your abs engaged.
- Hold for 10 to 30 seconds, then take 30 seconds of rest.
